We are entering the final week of the 2016 CrossFit Open. Â This year has been crazy with more participants at Industrial Athletics, more friendly competition, and harder WODs from CrossFit. Â We can’t wait to see what 2017 brings.
For today, we will be doing Burpee jump over boxes and toes to bar. Â In the EMOM format, this will give us a chance to work on a higher volume with a built in rest. Â The hard you push each movement, the more rest you get before the next minute.
CrossFit Alloy WOD for 3/21/2016:
Stregnth:
Push Press
3, 3, 3, 3, 3
MetCon:
EMOM 14 Min:
Min 1: 6 Burpee Jump Over Boxes
Min 2: 10 Toes to Bar
Mobility:
Banded Shoulder Stretches on the Pullup Rig
Post Weight to Comments
Scaling:
Platinum: As written above.
Steel:
EMOM 14 Min:
Min 1: 6 Burpee Jump Over Boxes (24/20)
Min 2: 7 Toes to Bar
Brass:
EMOM 14 Min:
Min 1: 4 Burpee Jump Over Boxes (24/20)
Min 2: 7 Knees to Elbows
Bronze:
EMOM 14 Min:
Min 1: 4 Burpee Jump Over Boxes (20/short box)
Min 2: 7 Lying Leg Raises